Be inspired by Amanda's meal plan designed by Eat Yourself Sexy's nutritionist, Emma Sutherland.
WEEK 1: Day 1
Breakfast: 1.5 cups puffed rice or corn flakes with soy milk and ½ cup blueberries.
Snack: One small apple and 10 cashews.
Fact: cashews contain oleic acid, a heart-healthy fatty acid found in olive oil.
Lunch 1 cup quinoa boiled. Add 30 g dried cranberries, 30g chopped spring onions, 15 ml balsamic vinegar and 30g chopped walnuts.
Fact: Quinoa is rich in protein; in fact, it is a complete protein that includes all nine essential amino acids, including lysine, which is important for cell growth and repair.
Snack: 5 brazil nuts and one banana.
Fact: Brazil nuts are extremely rich in protein, copper, niacin and vitamin E. They also contain fibre and are a strong antioxidant.
Dinner: 200g baked salmon on a bed of spring greens, baby spinach, red cabbage and snow peas topped with 30 ml of equal parts lemon juice and water for flavour (see Baked Salmon on a Bed of Vegetables recipe).
Fact: Salmon contains Omega-3 fatty acids, which decrease levels of triglycerides, or dangerous fats that flow through the bloodstream.
Liquids: 2L of water, peppermint tea (Stress Reliever)
WEEK 1: Day 2
Breakfast: 1 cup soy milk with 1 cup fresh seasonal fruit and 1 slice gluten free toast with avocado.
Fact: Soy milk is a good source of protein and fibre.
Snack: 1 rice/corn based pita bread and 30g hummus.
Lunch: 1 cup rice noodles with and 2 cups of vegetables.
Snack: 30g mixed dried fruits.
Dinner: 95g canned tuna on a bed of spinach, spring greens, carrots and olives sprinkled with black pepper and dash of Celtic sea salt to taste.
Fact: Spinach is an important source of calcium, which protects against osteoporosis.
Liquids: 2L water, Chamomile tea (Sleep Aid).
WEEK 1: Day 3
Breakfast: Two slices gluten free toast with local honey and one cup soy milk.
Fact: Honey is not only sweet and tasty, it confers allergic immunity when you eat local honey. It also provides you with essential enzyme-forming substances to help provide energy throughout the day.
Snack: One banana.
Fact: Bananas are full of potassium, which helps promote muscle strength and electrolyte balance.
Lunch: 300ml miso soup with 100g sliced firm grilled tofu and bok choy.
Fact: Miso soup is an important source of tryptophan and protein.
Snack: 5 brazil nuts.
Dinner: 180g grilled chicken drizzled with lemon sauce on a bed of whole grain rice and steamed broccoli.
Fact: Chicken is an important source of protein, tryptophan and niacin.
Liquids: 2L water and 1 cup lemongrass tea (Detox Drink).
WEEK 1: Day 4
Breakfast: 1 cup gluten free muesli with soy milk and ½ cup berries.
Snack: 10 cashews and 30g mixed dried fruit.
Lunch: 180g grilled chicken drizzled with lemon sauce on a bed of whole grain rice and steamed broccoli.
Fact: Cranberries promote urinary, gastrointestinal and oral health and are a good source of vitamin C. They also add flavour to foods.
Snack: ½ avocado and 2 corn thins.
Fact: Avocados contain the heart-healthy oleic fatty acid and are a good source of potassium.
Dinner: 200g grilled trout with skillet-roasted red, yellow and orange capsicum.
Liquids: 2L water and 150ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).
Fact: Lemon is an important source of Vitamin C, an important antioxidant.
WEEK 1: Day 5
Breakfast: 1 poached egg topped with diced tomato on 1 slice gluten free toast.
Fact: Eggs are a wonderful source of protein and choline, which is essential for healthy cell maintenance throughout the body.
Snack: 5 brazil nuts and 1 orange.
Fact: Oranges are a great source of Vitamin C and fibre, which keeps bowel movements regular and prevents colon cancer.
Lunch: 95g canned tuna sprinkled with lemon zest with lettuce and diced onions on corn thins.
Snack: Banana Strawberry Shake - 60ml soy milk, 60 ml plain yoghurt, 1 banana and 5 strawberries blended.
Dinner: 3 bean salad - 1 can of mixed beans with corn, spinach, lettuce and fresh black pepper to taste.
Fact: Beans are an important source of protein.
Liquids: 2L water and 5ml of olive oil mixed with the juice of ½ lemon.
Fact: Promotes healthy bowel movements.
WEEK 1: Day 6
Breakfast: 1 peeled and sliced orange, 5 strawberries and 30g blueberries with 70g plain yoghurt.
Fact: Yoghurt is a great source of calcium and natural probiotics that promote reproductive health.
Snack: ¼ avocado on 2 rice thins.
Lunch: 2 scrambled egg whites atop 1 piece gluten free topped with diced tomato.
Snack: Carrot sticks with 30g hummus.
Dinner: 100 g grilled tofu on a bed of Basmati rice (1/2 cup) and roasted red, yellow and orange capsicum.
Fact: Tofu is a great source of protein and helps control cholesterol levels.
Liquids: 2L water, 150ml pineapple juice mixed with 20ml honey (Immunity Booster).
WEEK 1: Day 7
Breakfast: 1/cup quinoa flake porridge, soy milk, 1 teaspoon honey and cinnamon (see Cinnamon Stewed Fruit with Quinoa/Amaranth Porridge recipe).
Snack: 1 chopped carrot and 4 olives.
Lunch: 1 cup cooked quinoa with steamed broccoli topped with 10g walnuts.
Snack: 10 cashews and one banana.
Dinner: 180g chicken on a bed of cooked red cabbage, pan-seared spinach and snow peas. Add lemon juice to taste.
Hint: To pan-sear spinach, throw on a skillet until it wilts slightly. It will be slightly warm and taste a bit richer.
Liquids: 2L water, 225ml warm miso soup.
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